You’re under the bar for a new bench press personal best, mentally you’re locked in and positionally your set, the bar is just past halfway on the way up, then boom... the bar just stops moving. This is probably the worst thing that could happen during a pressing movement, but anyone who has lifted weights before has been there. And if you want to grow your pressing lifts and not beat yourself up for missing lifts, then building the BACK of your arms to “Status: Hercules,” will unlock endless gainz to build your pressing, and this blog is going to teach you how!

Bench pressing is one of the more enjoyable tasks in a gym. Slamming plates on the bar, the metal clanging and the bar bouncing off the chest while the pecs are lengthened and the triceps feel YOKED and ready to blow up. But what happens when the press is stagnant? You haven’t hit a PR in years, your chest is withering away and instead of actually getting bigger, you just keep buying smaller shirts and throwing in the dryer on high heat. Is there a special way to fix your bench? Is there a catalyst waiting in the depths preparing to blow up your pec fibers? Maybe there is...

Have the smallest triceps in the gym? Your bench sucks, you can’t lockout SHIT?!!?! Do you suck at push ups? Maybe you’re a running back and throw the weakest stiff arm in the game? If this is you, then we know you are walking around with the smallest shirt possible to hide those small upper arms. The triceps make up nearly 70% of upper arm size and we have two tricep exercises that are perfect for busting those plateaus.

The never ending discussion, can you add size while increasing strength? Is it possible to focus on both at the same time? Maybe your bench is improving but your arms and chest aren’t growing. Is this something that has been causing a massive struggle? We have the answers to targeting maximal strength while catering toward your image goals!